Day 1

*Warmup x 2 - I's, Y's & T's x15 - Air squats x15 - Lateral curls x15 - Squat walks x10 (each direction) *Workout Circuit 1 x 3 - Dumbbell hold x30 seconds - Bicep curls x8 - Shoulder curls x8 - Forehead curls x8 - Dumbbell hold x30 seconds Circuit 2 x 3 - Finger curls x12 - Dumbbell high position Iso hold x20 seconds - Dumbbell low position Iso hold x20 seconds - Lateral curls x8 Circuit 3 x 3 - Bent over lateral raise x12 - Bent over row x8 - Finger curls x12 - Farmer’s walk x30 seconds *Cooldown - Legs wide ­ stretching down the middle/left/right - Tricep stretch - Legs together ­ stretching hamstrings - Deltoid stretch - Quad stretch - Calf stretch - Cobra